Ah, my first track workout in months! (My IT band is just now letting me run seriously again, after two months of whining! thank you!)
The route? 2 miles warm up. 7×800. 400 recovery. 2 mile cool down.
6×800 m = run twice (i.e., 800 m) around the track, 6 times. between each trip, do a lap (i.e., 400 m) recovery.
I also recommend listening to this while doing so:
Fun fact about 800 m runs: they’re magical! According to Yasso, your 800 m pace is a very good indicator of your marathon pace. Your 800 m track time is roughly your marathon time converted into minutes instead of hours, give or take 10. So, if you run an 03:30 800 m dash, you would probably finish a marathon around 3 hours 40 minutes. A 4 minute 800? You’ll run the marathon around 4 hours 10 minutes.
Numbers are nice but nature is better!
A nice start to the day, and I’m looking forward to the end: hot yoga and wine night!
Happy Thursday, from my friend and co-track runner Kenny.